top of page
Search
  • Mike

211012 - TUE OCT 12

Warmup Standard

Boot Camp warm up


A) Buy in

EMOM (Every Minute On the Minute) for 5 min. (5 rounds):

10 jumping squats

Rest remainder of ea. minute


B) 12 min. AMRAP

20 squats

20 good mornings

20 side v-sit ups (10 ea. side)

20 butterfly sit-ups


C) 12 min. AMRAP

10 broad jumps

20 step ups

30 alternating walking lunge steps (15 per side, up incline if possible)


D) Cash out

4 rounds of:

20 sec. suitcase crunches

10 sec. rest

20 sec. superman hold

10 sec. rest

Recent Posts

See All

A) Buy in Tabata Suitcase crunches B) CONDITIONING 12 min. AMRAP: 40 fast feet 40 mountain climbers (20 per side) 250m run C) STRENGTH Tabata reverse lunges: 8 rounds of: 20 sec reverse lunge 10 s

Warmup Standard boot camp warm up A) Buy in Run 400m B) STRENGTH: TRI/SHLD 6 rounds of: 30sec Pike Push ups 30sec Rest C) CONDITIONING 4 min. AMRAP: 18 bench dips 6 burpees -THEN- 250m run -THEN- Repe

Buy in: Tabata sprinting WOD (22:30) 3 rounds: :45 Squats :45 Step ups :45 Ground thrusts :45 Knees to elbows sit ups :45 Supermans :45 Push ups :45 Star jumps :45 Pull ups :45 Burpees :45 Tuck jumps

bottom of page